StrengthFront Squat 5,3,1,5,3,1These are 2 individual waves of front squats. Your first wave should resemble 75%,80% and 85%, then on your next wave try to build on each set and have the final single be a heavy single for the day (90%+)

ConditioningFor Time:30 OHS30 Calories Rest 2 Minutes 20 OHS 20 CaloriesRest 2 Minutes10 OHS 10 CaloriesLevel 3- 95/65Level 2- 75/55Level 1- Pick a weight that you can sprint with. Each of these intervals needs to be an all out maximal effort. If you cannot sprint with the weight then it is too heavy